What Are Sport Psychology Techniques? Part 1: Visualization
This blog is for informational and educational purposes only and does not replace professional or medical advice. Meghan is a Registered Psychologist offering in-person sport psychology services in Calgary and virtual services across Alberta, Canada.
Introduction
Athletes train their bodies for peak performance, but what about their minds? Mental skills like focus, confidence, and emotional regulation can make or break performance, especially under pressure. Tryouts, competitions, and setbacks like injuries or not making the team are all part of the game. Having strong mental strategies helps athletes stay resilient, adapt, and perform at their best.
In this five-part series, we'll explore key mental skills: visualization, mindfulness, self-talk, goal setting, and emotion regulation. First up: visualization!
What is Visualization?
Visualization, or mental imagery, is the practice of mentally rehearsing movements or experiences to enhance performance. The more senses you engage (sight, sound, touch, as well as emotional experiences) the more effective it becomes. Athletes use visualization to:
Perfect specific skills (e.g., a golf swing or free throw)
Prepare for different game scenarios
Boost confidence and motivation
Manage nerves and stay calm under pressure
A well-structured visualization script can enhance results. Working with a sport psychologist, mental performance consultant, or other mental health professional with sport and performance expertise can help tailor this technique to your needs.
What Do Sport Science Researchers Say?
Researchers have shared that visualization can:
Improve performance (Tabassum et al., 2020)
Increase confidence through positive imagery (Jaafa & Kassim, 2016)
Enhance goal-setting ability (Buck et al., 2016)
Reduce anxiety before competition (Pakulanon & Petviset, 2024)
How to Integrate Visualization into Your Training
James Clear, author of Atomic Habits, recommends pairing new skills with existing routines for easier adoption (like practicing mindfulness while brushing your teeth!). Here are some other tips:
✅ Use visualization before key moments in competition (e.g., before a serve or shot)
✅ Create a short script detailing what you want to focus on
✅ Practice outside of competition to build confidence
✅ Experiment with different approaches. Some athletes visualize before bed, while others do it during warmups.
Final Thoughts
Mental skills take time to develop. Small mindset shifts like feeling less anxious or more motivated are signs of progress. Not every strategy works for everyone, so be patient and flexible. Mental training is just as crucial as physical training strengthen your mind, and your performance will follow!
If you're in Alberta and want to sharpen your mental skills, reach out for a free consultation. Your next level of performance starts here!
References
Buck, D. J. M., Hutchinson, J. C., Winter, C. R., & Thompson, B. A. (2016). The effects of mental imagery with video-modeling on self-efficacy and maximal front squat ability. Sports, 4(2), 23.
Jaafa, S., & Kassim, R. (2016). The role of imagery in confidence building for athletes.
Pakulanon, S. & Petviset, H. (2024). Comparison of imagery training and mindfulness meditation on competitive anxiety. Journal of Imagery Research in Sport and Physical Activity, 20(1).
Tabassum, F., Wali, R., & Baig, B. A. (2020). Effects of imagery ability and imagery use on hockey performance. Shield: Research Journal of Physical Education & Sports Science, 15.
